Category Archives: Breakfast

Quinoa Spiced Oatmeal

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Quinoa Spiced Oatmeal

3 cups water

Dash sea salt

BRING TO BOIL then ADD

1/2 cup quinoa (we used a tri-colored quinoa)

TURN HEAT DOWN TO MEDIUM and cook for 5 minutes then ADD

1 TBSP organic whole flax seed

2 TBSPorganic  hemp nut seed

3 TBSP organic raw pumpkin seed

2 cups organic thick rolled oats

COOK for 5 minutes, while cooking ADD

1/2 tsp vanilla

1 tsp cinnamon

1/4 tsp ginger

1/4 tsp cloves

1/4 tsp nutmeg

WHEN DONE cooking remove from heat and ADD

1/4 cut raw organic agave nectar

 

Dish up and enjoy.  An addition of fresh or dried fruit would work very well with this dish.  If you like your oatmeal with milk try your favorite hemp, soy, rice or almond milk.  Makes 4 servings (that stick with you).  Recipe takes a total of 15 minutes to make (with boiling the water and all).

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NUTRITIONAL FACTS

Nutrition Facts
Serving Size 317 g
Amount Per Serving
Calories

402
Calories from Fat

111
% Daily Value*
Total Fat

12.4g
19%
Saturated Fat

1.2g
6%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

72mg
3%
Total Carbohydrates

56.6g
19%
Dietary Fiber

7.0g
28%
Sugars

12.5g
Protein

17.3g
Vitamin A 1% Vitamin C 0%
Calcium 4% Iron 31%
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
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Healthier Puff Pancake

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PUFF PANCAKE FRESH OUT OF THE OVEN.

PUFF PANCAKE FRESH OUT OF THE OVEN.

 

A couple of years ago my friend Sarah, the Mac-Mama, shared a recipe for puff pancake with me and we have been fans ever since.  Typically we only have puff pancake once every couple of months because it isn’t the healthiest of meals…BUT it is oh-so-good.  Being that we have been trying to eat healthier I keep trying to figure out how to make some of our favorite recipes  just a little better for us. This morning puff pancake was on my experiment radar, not just because I was craving it, but because I dreamed about it.

 

Original Sarah’s Shared Puff Pancake Recipe

Preheat Oven to 450 degrees.

1 cup flour

1 cup milk

4 eggs

1 tsp vanilla

pinch of salt

Mix all ingredients together in a bowl.  Put cast iron skillet in oven to heat-up.  Melt 4 TBSP of butter in pan (place butter in when you put it in oven, that way the pan warms up and butter melts at the same time).  Once pan is heated and butter is melted pour batter in.  Bake for 22-25 minutes.  Will puff up and be a wonderful golden brown when done.  In our family we cut the puff pancake into 4 pieces, so the nutritional facts is based on 4 servings.

Nutritional Facts:

Nutrition Facts
Serving Size 152 g
Amount Per Serving
Calories

312
Calories from Fat

157
% Daily Value*
Total Fat

17.4g
27%
Saturated Fat

9.5g
47%
Cholesterol

199mg
66%
Sodium

128mg
5%
Total Carbohydrates

27.2g
9%
Dietary Fiber

0.8g
3%
Sugars

3.6g
Protein

10.9g
Vitamin A 11% Vitamin C 0%
Calcium 4% Iron 13%
Nutrition Grade C-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

 

 

Healthier Puff Pancake

Preheat oven to 450 degrees.

1/4 cup whole ground golden flaxseed meal

3/4 cup unbleached white flour

1 cup unsweetened soy milk

4 eggs

1 tsp vanilla

pinch of sea salt

Mix all ingredients together in a bowl.  Put cast iron skillet with 1  tbsp olive oil in it in oven to heat-up  Once pan is heated  pour batter in.  Bake for 22-25 minutes.  Will puff up and be a wonderful golden brown when done.  In our family we cut the puff pancake into 4 pieces, so the nutritional facts is based on 4 servings.

Nutritional Facts:

Nutrition Facts
Serving Size 140 g
Amount Per Serving
Calories

244
Calories from Fat

103
% Daily Value*
Total Fat

11.4g
18%
Saturated Fat

2.0g
10%
Trans Fat

0.0g
Cholesterol

164mg
55%
Sodium

152mg
6%
Total Carbohydrates

24.2g
8%
Dietary Fiber

3.0g
12%
Sugars

3.0g
Protein

11.5g
Vitamin A 4% Vitamin C 0%
Calcium 4% Iron 24%
Nutrition Grade B-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

 

Both recipes taste AWESOME and are wonderful being topped with maple syrup, honey, apple butter, fresh fruit or whatever your favorite topping is (I sometimes eat mine plain).  Comparing the original shared recipe and the healthier version you get 68 calories less per serving with the healthier, 7.5 grams less saturated fat with the healthier version, 11% more iron, more protein and selenium…so a healthier version of a very yummy puff pancake.

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Garlic Basil Red Potato Patties

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I decided to upcycled our left over mashed potatoes from last night (https://roxannesrandoms.wordpress.com/2012/04/20/garlic-basil-mashed-red-potatoes-2/) so we had potato patties with breakfast.

Take one egg and scramble on plate.

 

Add a small amount of water to egg and scramble more to loosen the egg up.

On a different plate put a nice portion of plain Panko.

Now that you have your egg bath and Panko ready it is time to focus on the potatoes.

Last night, after my potatoes cooled I pattied them out and wrapped them in seran wrap prior to refrigerating.

Potato patties getting ready for a nice egg bath 🙂

Quickly dip your potato patties in egg bath.

Coat both sides.

Now it is quality Panko time for the potato patty.

Make sure to Panko is evenly coating both sides.

In an attempt to reduce some calories I used an olive oil cooking spray and sprayed both sides of my potato patty prior to placing on hot flat grill (between 375 and 400 degrees).

Salt and pepper patties as desired.

Cook patties until they are nice and golden. They will have a wonderful crunch and great flavor...we enjoyed ours with breakfast.

 

 

Homemade Trail Mix Bars

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In mixing bowl add 2 cups of quick oats.

Add 1/2 cup of craisins.

Add 1/2 cup dried cherries.

Add 1/4 cup sunflower seeds.

Add 1/4 cup chopped almonds.

Add 3 tablespoons milled golden flaxseed and 1 tablespoon wheat germ.

Add 1/2 teaspoon sea salt.

Add 1 teaspoon roasted Saigon cinnamon.

Add 1/2 teaspoon nutmeg.

Mix all dry ingredients.

In small bowl put 1/4 cup olive oil.

Add 1/4 cup honey and 1/4 cup organic agave nectar.

Mix well.

Poor wet mixture into dry mixture and combine well.

Mixture ready to be placed in lightly greased 9x9 baking dish.

Lightly spray the bottom of a measuring cup and firmly press mixture into pan. Pre-heat oven to 325 degrees.

After baking at 325 degrees for 25 minutes let homemade trail mix bars sit and cool before cutting them...I say this because I was not patient and tried to cut into it right away and we had some wonderful crumblies to munch on, but once they cooled they cut well and held together well.

Finished product...oh so good!

 

Homemade Trail Mix Bars

2 cups quick oats

1/2 cup craisins

1/2 cup dried cherries

1/4 cup sunflower seeds

1/4 cup chopped almonds

3 tbsp milled golden flaxseed

1 tbsp wheat germ

1/2 tsp sea salt

1 tsp roasted Saigon cinnamon

1/2 tsp nutmeg

1/4 cup olive oil

1/4 cup honey

1/4 cup organic agave nectar

Combine all dry ingredients, fruits and nuts in large mixing bowl.  Combine all wet ingredients in small bowl.  Add wet mixture to dry mixture and combine well.  Pre-heat oven to 325 degrees.  Place homemade trail mix into lightly greased 9×9 baking pan and firmly press down with a lightly greased measuring cup.  Bake for 25 minutes.  Let cool completely prior to cutting into bars, if you don’t you will have wonderfully tasteful crumbles 🙂  Recipe makes 10 nice sized homemade trail mix bars.

Nutrition Facts
Serving Size 60 g
Amount Per Serving
Calories

240
Calories from Fat

81
% Daily Value*
Total Fat

9.0g
14%
Saturated Fat

1.1g
6%
TransFat

0.0g
Cholesterol

0mg
0%
Sodium

98mg
4%
Total Carbohydrates

38.6g
13%
Dietary Fiber

4.4g
17%
Sugars

23.5g
Protein

3.6g
Vitamin A   2% Vitamin C 0%
Calcium 3% Iron 7%
Nutrition Grade B
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Pancakes with Flax, Agave Nectar and Greek Yogurt

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Pancakes have been a long time favorite of mine and a longtime foe of mine.  I could be called “pancake-picky” because of being very specific in what I do and do not like in/about pancakes.  My two biggest issues that I have had throughout my life with pancakes:  #1.  Bad aftertaste There is a large chain restaurant that starts with a P and rhymes with berkins that has some of the worst pancakes of all time when it comes to leaving a horrible aftertaste…yes, they taste great as you are eating them, but the aftermath on my taste buds isn’t worth it.  #2.  Greasy edges  When people cook their pancakes in too much oil and get that greasy crunchy edge.  Any time I get served one of these pancakes I spend the first part of my eating experience picking off the greasy edge and throwing it away…what a waste of what could be perfectly good pancake.  I have actually gotten to the point that if we plan on going out for breakfast I don’t even order pancakes because I don’t want to be disappointed.  I have also tried many pre-made at home boxed pancake mixes, some much better than others, but I still find myself confused when I read the ingredients and can’t pronounce some of them…heck, if I can’t pronounce them that means there is a very good chance that I have no clue what they are.  This morning I decided that we needed pancakes that were homemade, good for us (or at least much better than the boxed mix),  and full of wonderful healthy ingredients that we know what they are and can pronounce…so here is what I came up with 🙂

 

Pancakes with Flax, Agave Nectar and Greek Yogurt

 

1 cup whole wheat flour

1/2 cup unbleached white flour

1/4 cup toasted wheat germ

1/4 cup milled golden flaxseed

1/2 tsp sea salt

1 1/2 tsp baking powser

1/2 tsp baking soda

 

Combine all dry ingredients together in a large mixing bowl.

 

1/2 cup plain Greek yogurt

1/4 cup organic agave nectar

2 eggs

1 tbsp olive oil

1 1/2 cups Silk

 

Combine all wet ingredients together in smaller mixing bowl.

Mix wet ingredients into dry ingredients and let mixture rest for 5 minutes before cooking.  Batter is thick, so if you wanted you could add a tiny bit more Silk to loosen it up some.  Recipe made 9 nice sized pancakes.  I have always prefered to cook my pancakes at about 360 degrees.

 

 

Nutrition Facts
Serving Size 97 g
Amount Per Serving
Calories

172
Calories from Fat

39
% Daily Value*
Total Fat

4.3g
7%
Saturated Fat

0.6g
3%
TransFat

0.0g
Cholesterol

41mg
14%
Sodium

215mg
9%
Total Carbohydrates

27.6g
9%
Dietary Fiber

2.6g
10%
Sugars

8.4g
Protein

6.7g
Vitamin A   3% Vitamin C 0%
Calcium 11% Iron 10%
Nutrition Grade B+
* Based on a 2000 calorie diet

Nutritional Analysis

Good points